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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Mumbo Jumbo - Iron Grip CrossFit
Class
(All)
8 AM CrossFit
9 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (1/1)
Workout
Mumbo Jumbo
All barbell, a little bit of bike. The key here today is again, to not go to failure. If you think about it, there's a 1:2 work to rest ratio today. Which means if you go too hard on your work, you won't have enough time to recover, regardless of the ratio. Be kind to yourself 15 minutes into the workout and don't kill yourself getting there.
Fitness
F: Metcon (Time)
Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (75/55)
30 Hang Power Cleans (75/55)
30 Push Jerks (75/55)
100/70 Calorie Assault Bike
2 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)
100/70 Calorie Assault Bike
1 Round:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)
2 Girls / 1 Guy: 80 Calories
2 Guys / 1 Girl: 90 Calories
Open & Performance
OP: Metcon (Time)
Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)
100/70 Calorie Assault Bike
2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)
100/70 Calorie Assault Bike
1 Round:
30 Deadlifts (175/125)
30 Hang Power Cleans (175/125)
30 Push Jerks (175/125)
2 Girls / 1 Guy: 80 Calories
2 Guys / 1 Girl: 90 Calories
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, February 09, 2019
Male Clients
1
Josh
Randall
8 AM CrossFit
30:00
585 reps. w/courtney and allison
Female Clients
1
Courtney
Randall
8 AM CrossFit
30:00
585 reps w/josh/Allison
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